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Nattō vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Nattō and Arborio rice?

  • Nattō is richer in Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Phosphorus, and Vitamin B2, yet Arborio rice is richer in Vitamin C.
  • Nattō's daily need coverage for Iron is 89% higher.
  • Nattō has 217 times more Calcium than Arborio rice. Nattō has 217mg of Calcium, while Arborio rice has 1mg.

We used Natto and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Nattō vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +21600%
Contains more Iron +489%
Contains more Magnesium +1337.5%
Contains more Phosphorus +427.3%
Contains more Potassium +2703.8%
Contains more Zinc +657.5%
Contains more Copper +826.4%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +21600%
Contains more Iron +489%
Contains more Magnesium +1337.5%
Contains more Phosphorus +427.3%
Contains more Potassium +2703.8%
Contains more Zinc +657.5%
Contains more Copper +826.4%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +84.7%
Contains more Folate +637.5%
Equal in Vitamin B1 - 0.164
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +84.7%
Contains more Folate +637.5%
Equal in Vitamin B1 - 0.164

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Arborio rice Opinion
Net carbs 7.28g 28.73g Arborio rice
Protein 19.4g 2.36g Nattō
Fats 11g 0.19g Nattō
Carbs 12.68g 28.73g Arborio rice
Calories 211kcal 130kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g g Arborio rice
Fiber 5.4g g Nattō
Calcium 217mg 1mg Nattō
Iron 8.6mg 1.46mg Nattō
Magnesium 115mg 8mg Nattō
Phosphorus 174mg 33mg Nattō
Potassium 729mg 26mg Nattō
Sodium 7mg 0mg Arborio rice
Zinc 3.03mg 0.4mg Nattō
Copper 0.667mg 0.072mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.164mg Arborio rice
Vitamin B2 0.19mg 0.016mg Nattō
Vitamin B3 0mg 1.493mg Arborio rice
Vitamin B5 0.215mg 0.397mg Arborio rice
Vitamin B6 0.13mg 0.059mg Nattō
Folate 8µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.027mg Nattō
Threonine 0.813mg 0.084mg Nattō
Isoleucine 0.931mg 0.102mg Nattō
Leucine 1.509mg 0.195mg Nattō
Lysine 1.145mg 0.085mg Nattō
Methionine 0.208mg 0.056mg Nattō
Phenylalanine 0.941mg 0.126mg Nattō
Valine 1.018mg 0.144mg Nattō
Histidine 0.512mg 0.056mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 1.591g 0.051g Arborio rice
Monounsaturated Fat 2.43g 0.058g Nattō
Polyunsaturated fat 6.21g 0.05g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
13
Arborio rice
Mineral Summary Score
114
Nattō
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
14%
Arborio rice
Carbohydrates
13%
Nattō
29%
Arborio rice
Fats
51%
Nattō
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.54g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.